Comparing Nutrients in 1 kilogram Boiled Young Cowpeas VS Frozen Young Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Cowpeas	13%	4%	83%
Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Boiled Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	33.4% 970kcal	48% 1390kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	42.5% 0.68g	76.3% 1.22g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	9.9% 1.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	193% 251g	130g per day for Men 19-50 years
Sugars	44.6% 32.3g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	132% 50g	132% 50g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	160% 89.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	54.6% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.7% 14mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	47.4% 2.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	318% 1270μg	468% 1870μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.4% 22mg	44.4% 40mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.7% 2.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	222% 266μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Cowpeas	Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	128% 1280mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	228% 2.05mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	140% 11mg	294% 23.5mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	249% 5.7mg	383% 8.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	73% 510mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	123% 4180mg	130% 4410mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	144% 16mg	11mg per day for Men 19-50 years
Water	20.4% 755g	17.3% 642g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Young Cowpeas vs Frozen Young Cowpeas :

• Boiled and Drained Young Cowpeas have 10 times more Vitamin A, 2.1 times more Vitamin B2 and 1.7 times more Vitamin B3 than Frozen Young Cowpeas , Unprepared.
• While Frozen Young Cowpeas , Unprepared contain 2.4 times more Vitamin B1, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Young Cowpeas vs Frozen Young Cowpeas :

• Boiled and Drained Young Cowpeas have 4.9 times more Calcium than Frozen Young Cowpeas , Unprepared.
• While Frozen Young Cowpeas , Unprepared contain 1.5 times more Copper, 2.1 times more Iron, 1.5 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Selenium and 1.5 times more Zinc than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Frozen Young Cowpeas , Unprepared have similar amounts of Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Young Cowpeas , Unprepared contain 1.4 times more Energy, 1.8 times more Omega 3 and 2.8 times more Protein than Boiled and Drained Young Cowpeas .
• Both Boiled and Drained Young Cowpeas and Frozen Young Cowpeas , Unprepared have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Boiled and Drained Young Cowpeas as well as Frozen Young Cowpeas , Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.